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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Apr 8:

activity # timemileskm+m
  Running (Road)5 3:15:13 26.34(7:25) 42.39(4:36) 250
  Orienteering3 2:43:00 17.9(9:07) 28.8(5:40) 454
  Running4 2:18:39 18.19(7:37) 29.28(4:44) 29
  Running (Terrain/Soft)2 1:34:45 11.58(8:11) 18.63(5:05) 228
  Drills2 14:04 0.94(14:54) 1.52(9:15) 13
  Strength & Conditioning1 10:00
  Total9 10:15:41 74.95 120.62 974

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Sunday Apr 8 #

10 AM

Running (Road) 15:58 [2] 3.23 km (4:57 / km) +24m 4:46 / km

Orienteering 1:32:36 [3] 16.55 km (5:36 / km) +221m 5:15 / km

Norgwegian EOC Long test

Took things steadier today as I was feeling a bit buggered yesterday (probably not really recovered from JK). Focussed on nice simple plans and finding a good flow - generally went well with much better orienteering feelings than yesterday. Unusually I really liked the 1:15k map which was litho printed and helped me to simplify away much of the detail and focus on the main shapes.

Quite a big rookie mistake when I started running backwards around the course from the common control (to #14 instead of #4) but despite losing a few minutes there I still probably did better than yesterday.

Going easy at the start and a shorter course made for a very pleasant bonk-free experience and still felt reasonably strong at the end.

Running 14:58 [1] 2.26 km (6:37 / km) +12m 6:27 / km

Joined some Nowegian boys for a cool down which lived up to its name. Found it very challenging moving at such a slow pace and got quite cold. Not a convert.

Saturday Apr 7 #

12 PM

Running (Road) 15:46 [2] 3.32 km (4:45 / km) +13m 4:40 / km

Drills 7:49 [1] 0.77 km (10:09 / km) +10m 9:33 / km

Orienteering 42:38 [3] 6.85 km (6:13 / km) +115m 5:45 / km

Norwegian EOC Middle test race

Poor performance but pretty fun. Felt quite disorientated and couldn't find my flow - not being able to run straight and concentrating most of the time on finding my feet in the heathery rocks played havoc with my routines. Good practice for Tio.

http://eventor.orientering.no/Events/ResultList?ev...

Running 18:53 [1] 3.49 km (5:25 / km) +9m 5:21 / km

Friday Apr 6 #

5 PM

Running (Terrain/Soft) 59:45 [2] 11.63 km (5:08 / km) +228m 4:41 / km

Easy run on the ski track from Arne's flat in Skillebekk. Hard work but the snow was mostly firmish and not too deep if I kept to the centre of the track. Really quiet and peaceful out in the skog.

Quite tired generally after getting up early today.

Thursday Apr 5 #

Note

A little bit risky cracking straight on with training and a session post-JK, but I lost quite a lot of work from travelling and illness recently, and am racing again this weekend so couldn't see where else to get some track done.

Off to Oslo tomorrow morning
1 PM

Running (Road) 16:19 [2] 3.37 km (4:51 / km) +23m 4:41 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Drills 6:15 [1] 0.75 km (8:20 / km) +3m 8:09 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Running (VO2 Intervals) 12:37 [5] 3.06 km (4:07 / km) +2m 4:07 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Ilkeston

1000m, 2x 800m I

Not really recovered enough for this, felt grim and cold air hitting me again.

Running (Reps) 17:33 [5] 4.14 km (4:14 / km) +1m 4:14 / km
shoes: Asics DS Trainer 22 (Blue/Gree

6x 200m, 1x 400m, 2x 200m R

Body more on board with this.

Running (Road) 20:36 [2] 4.68 km (4:24 / km) +23m 4:18 / km
shoes: Nike Pegasus 32 (Red)

Strength & Conditioning 10:00 [1]

For some reason, ever since the JK Long my R triceps have been feeling sore and completely broken. I can't really recruit them nor straighten my arm fully on that side. I've also had some bruising over my R lung/under the pectoral and pain breathing in deeply there. I think these are most likely from when I stacked it quite hard on that side on a track just before the long leg.

Anyway, had a go at OH squat but couldn't really hold the bar up, so just kept it brief.

Back 45, 45, 45, 50 (I think - assuming the bar is 20kg not 15)
10kg MB low-high

Wednesday Apr 4 #

1 PM

Running 1:14:38 [2] 16.33 km (4:34 / km) +5m 4:34 / km
ahr:135 max:174 shoes: Nike Pegasus 32 (L Green)

Back to feeling very poor.

Tuesday Apr 3 #

10 AM

Running (Road) 45:05 [2] 9.87 km (4:34 / km) +21m 4:31 / km
shoes: Nike Pegasus 32 (L Green)

Couldn't get onto the nature reserve due to flooding so round the roads instead. Feeling dreadful, unsurprisingly.
7 PM

Running (Road) 1:21:29 [2] 17.92 km (4:33 / km) +146m 4:22 / km
ahr:137 max:169 shoes: Asics Cumulus 19 (Black)

Felt a bit better this evening, but took about 50mins for my massive pub lunch with Grandma to go down properly.

Managed to make this a bit longer than planned by getting lost in the backstreets of Beeston on the way home. I've only lived here about 22 years.

Monday Apr 2 #

10 AM

Running (Terrain/Soft) 35:00 [1] 7.0 km (5:00 / km)

Left my watch at home so guessing a bit.
11 AM

Orienteering 27:46 [4] 5.4 km (5:09 / km) +119m 4:38 / km

JK Relay - 3rd leg - team 7th

A lot of fun. Started in 12th not far behind Kris, way off the main pack. Got out hard and soon caught him, then had a great time going hard around most of the course together. All good practice and we were going well, catching plenty of people ahead. I lost contact with him and Murray when we climbed the final hill though as my legs were saying a definitive no after yesterday. Managed to sneak ahead of Tam right at the end, very kindly helped by him pointing out the penultimate control for me!

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